Thursday, March 23, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

EDIT:

It wasn’t deja vouz as far as the template was concerned, but some similarities in results.

This morning, Tiffany and I drove over to the Orangetheory Fitness Hunters Creek studio "TheCreek", and worked out with 5:15am Warriors and Coach Nick.

It’s always great to go back and burn splats at the OTF Studio, we have worked out the most.

When I introduced Tiffa to OTF, OTF Hunters Creek became our home studio - Tiffany’s first and my second as I began my OTF membership in Lake Mary, which coincedentally we will be heading out to this coming Sunday.

Our current home studio is OTF Nona North where will be working out tomorrow.

But back today’s workout!

On to the workout:

Unlike yesterday, today’s template called for an increase in weight to our dumbbells for the weighted excercises; so I went with 30 and 40 pound dumbbells.

Floor Block 1 - 10 minutes

• ⁠2 rounds of circuit:
⁠• ⁠250 meter push row (count strokes)
⁠• ⁠10 total alternating cross back lunges

• ⁠5 rounds of back to back - load and xplode:
⁠• ⁠6 low bench step down reverse lunges (weighted), each side
then start at 10 and go down two reps after each round
⁠• ⁠10 / 8 / 6 / 4 / 2 low bench squat jacks, rest

• If completed before time is called, repeat all back to back exercises at 6 reps

Floor Block 2 - 11 minutes

• ⁠2 rounds of circuit:
⁠• ⁠20 stroke push row (check distance)
⁠• ⁠10 total forward lunges

• ⁠5 rounds of back to back - load and xplode:
⁠• ⁠6 low bench chest presses (weighted)
then start at 10 and go down two reps after each round
⁠• ⁠10 / 8 / 6 / 4 / 2 decline push ups, rest

• ⁠Repeat all exercises at 6 reps until finisher

• FINISHER: Member’s choice of 30 seconds of low bench decline push ups or low bench squat jacks (I chose to bench squat jacks to keep my heart rate up)

Rowed 1,350 meters totals, but unlike yesterday where my row wattage got over 300 plus, I only got as high as 226 watts, but the template really didn’t call for goin gto extreme this morning.

Similar to yesterday, it took me long to get loose with the running blocks, but I actually ran about the same distance as yesterday and I did run as high as 10.1 miles per hour. Didn’t have a 12mph in me today. Perhaps, I’ll go for it tomorrow since Tiffa and I switched things up and will do our Activity Walk on Saturday and back at OTF Sunday.

Tread Block 1

• ⁠30 second push
• ⁠30 second base
• ⁠30 second push
• ⁠30 second base
• ⁠30 second push
• ⁠30 second base
• ⁠30 second push
• ⁠1 minute ALL OUT

Tread Block 2

• ⁠45 second push
• ⁠30 second base
• ⁠45 second push
• ⁠30 second base
• ⁠45 second push
• ⁠45 second ALL OUT

Tread Block 3

• ⁠1 minute push
• ⁠30 second base
• ⁠1 minute push
• ⁠30 second base
• ⁠1 minute push
• ⁠30 second ALL OUT

Tread Block 4

• ⁠2 minute push
• ⁠30 second base
• ⁠2 minute push
• ⁠30 second ALL OUT

My OTBEAT HEART RATE MONITOR RESULTS:

The calorie burn was about 20 less than yesterday with 678 today, but two more splats with 15 burned, so keeping me with a great 2023 so far.

ZONES:

Tomorrow, Tiffany and I will be burning splats with the 5am Crew over at our home studio OTF Nona North and Head Coach Mariah coaching us through whatever FriYAY template is tomorrow.

About Orangetheory Fitness (OTF)

https://www.orangetheory.com/en-us/

OTBEAT FAQ

https://www.orangetheory.com/en-us/otbeat-link-faq/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3219 This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io 23/03/2023 33105 Aerobics,Daily Activity,Gym,Weight Lifting,Treadmill,Running Height 5.7 ft Weight 170 lb Body Fat % Waist 34 in Thighs in Chest in